Common Questions
What are macros?
Macros (macronutrients) are the three main nutrients your body uses for energy: protein, carbohydrates, and fat. Tracking them helps you reach specific body composition goals more effectively than counting calories alone.
How accurate is this calculator?
This calculator uses the Mifflin-St Jeor equation, widely considered the most accurate formula for estimating daily calorie needs. Results are a solid starting point — adjust by 100–200 calories based on your real-world progress over 2–3 weeks.
How much protein do I need per day?
For most people, 0.7–1g of protein per pound of bodyweight is ideal for muscle building or preservation. This calculator sets your protein target based on your stated goal.
Should I count calories or macros?
Tracking macros is more effective than calories alone because it ensures you're eating the right balance of protein, carbs, and fat — not just hitting a number. Two people eating 2,000 calories can get completely different results depending on their macros.
How often should I recalculate my macros?
Recalculate every 4–6 weeks, or whenever your weight changes by 10+ lbs. Your calorie needs shift as your body changes, so keeping your targets updated ensures you keep making progress.
What is the Mifflin-St Jeor formula?
The Mifflin-St Jeor equation calculates your Basal Metabolic Rate (BMR) — the calories your body burns at rest — using your weight, height, age, and sex. It was developed in 1990 and is considered the gold standard by dietitians and nutritionists.